Vegan Diet Plan: What The Health Benefits Are

A vegan diet is a plant-based diet that excludes all animal products, including meat, fish, eggs, and dairy. People may adopt veganism for ethical, environmental, or health reasons. A well-rounded vegan diet can provide all the nutrients required to be healthy and can lead to improved weight management and protection against certain chronic diseases. However, it is important to plan a vegan diet properly to avoid nutritional deficiencies. This involves consuming a variety of nutrient-rich, whole foods and considering supplements for certain critical nutrients.

High-protein vegan diet

A vegan diet is a plant-based plan that excludes all animal products, including meat, fish, eggs, and dairy. While it can be more challenging to get all the protein you need on a vegan diet, it is possible to get plenty of protein from plant-based sources.

High-Protein Vegan Foods

When following a high-protein vegan diet, it's important to include a variety of protein-rich plant-based foods in your meals and snacks. Here are some examples:

• Beans and legumes: black beans, kidney beans, chickpeas, lentils
• Soy products: tofu, tempeh, edamame
• Nuts and seeds: almonds, pistachios, pumpkin seeds, chia seeds, nut butters
• Whole grains: quinoa, whole-wheat bread
• Vegan protein powders

Meal Ideas for a High-Protein Vegan Diet

Breakfast

• Vegan breakfast burrito with avocado, beans, and tomato
• Scrambled tofu on toast
• Quinoa porridge made with coconut or almond milk and a scoop of vegan protein powder
• Sprouted-grain toast with peanut butter and banana

Lunch

• Three bean chilli with guacamole
• Buddha bowl with quinoa, kale, sweet potato, roasted chickpeas, and avocado
• Vegan Superfood Grain Bowls

Dinner

• Vegan katsu curry made with tofu and served with sticky rice
• Grilled tofu burger with sweet potato wedges
• Vegetable paella with brown rice, onions, tomatoes, bell peppers, artichoke, and chickpeas

Snacks

• Apple slices with peanut butter
• Guacamole with vegetable crudités and homemade tortilla chips
• Roasted edamame
• Trail mix

Tips for a High-Protein Vegan Diet

• Include a variety of high-protein vegan foods in your meals and snacks to ensure you're getting enough protein throughout the day.
• Plan your meals in advance to ensure you're getting a balanced diet and all the nutrients you need.
• If you're concerned about getting enough protein or other nutrients, consider taking supplements, such as vitamin B12, vitamin D, or algal oil (a plant-based source of omega-3 fatty acids).

Raw vegan diet

A raw vegan diet is a subset of veganism that combines its principles with those of raw foodism. This diet includes only plant-based foods that are either completely raw or heated at temperatures below 104–118°F (40–48°C). Raw vegans do not eat animal products and believe that raw and minimally heated foods are more nutritious than cooked ones. The diet is generally rich in fruits, vegetables, nuts, seeds, sprouted grains, and legumes, and tends to be naturally low in processed foods.

Benefits

A raw vegan diet is linked to several health benefits, including:

• Weight loss: Studies have shown that raw food diets result in lower amounts of body fat.
• Improved heart health: The focus on fruits and vegetables, as well as nuts, seeds, sprouted whole grains, and legumes, may improve blood cholesterol levels and lower the risk of heart disease.
• Reduced risk of diabetes: The high content of nutrient-rich plant foods and fiber in a raw vegan diet may help lower blood sugar levels and increase insulin sensitivity.
• Improved digestion: The high amount of soluble and insoluble fiber in whole plant foods may help improve digestion and reduce the likelihood of constipation.

Risks

However, a raw vegan diet may also pose some health risks, especially when it is not well-planned:

• Nutritional deficiencies: A raw vegan diet may be low in vitamin B12, vitamin D, calcium, iodine, and protein. This can lead to health issues such as anemia, nervous system damage, weakened bones, impaired immunity, and infertility.
• Weakened muscles and bones: The diet's tendency to be low in calcium and vitamin D, which are needed for strong bones, may result in weaker muscles and bones.
• Tooth decay: The high content of citrus fruits and berries in a raw vegan diet may increase the risk of tooth decay due to their acidic nature.
• Reduced fertility: A raw vegan diet may impact a woman's fertility by being very low in calories, causing a drop in body weight and a halt in menstruation.

Sample Menu

• Breakfast: Tropical green spirulina smoothie
• Lunch: Raw pea, mint, and avocado soup
• Dinner: Raw vegan pizza
• Breakfast: Chia seed pudding topped with berries
• Lunch: Raw nori wraps with a spicy dipping sauce
• Dinner: Raw pad thai
• Breakfast: Raw banana pancakes with almond butter
• Lunch: Raw spiralized zucchini topped with a basil pesto sauce
• Dinner: Raw lasagna with marinated veggies, sun-dried tomatoes, and a cashew-cilantro sauce

Tips for Following a Raw Vegan Diet

• Ensure that at least 75% of the food you eat is raw or cooked at temperatures below 104–118°F (40–48°C).
• Include plenty of fruits, vegetables, nuts, and seeds in your diet. Grains and legumes can be included but must be soaked or sprouted before consumption.
• Consider adding supplements, such as vitamin B12, vitamin D, and calcium, to avoid nutritional deficiencies.

Vegan keto diet

The vegan keto diet combines the high-fat, low-carb, moderate-protein ketogenic diet with the plant-based vegan diet. This diet can be challenging to follow as it restricts many food groups, but it is possible to adhere to with careful planning.

Benefits

Both vegan and ketogenic diets have been linked to health benefits, including weight loss, improved heart health, and reduced risk of certain chronic diseases like diabetes and certain cancers.

Foods to Eat

• Coconut products: Full-fat coconut milk, coconut cream, unsweetened coconut
• Oils: Olive oil, nut oil, coconut oil, MCT oil, avocado oil
• Nuts and seeds: Almonds, Brazil nuts, walnuts, hemp seeds, chia seeds, macadamia nuts, pumpkin seeds
• Nut and seed butter: Peanut butter, almond butter, sunflower butter, cashew butter
• Non-starchy vegetables: Leafy greens, Brussels sprouts, zucchini, broccoli, cauliflower, peppers, mushrooms
• Vegan protein sources: Full-fat tofu, tempeh
• Vegan full-fat "dairy": Coconut yogurt, vegan butter, cashew cheese, vegan cream cheese
• Avocados: Whole avocados, guacamole
• Berries: Blueberries, blackberries, raspberries, strawberries (in moderation)
• Condiments: Nutritional yeast, fresh herbs, lemon juice, salt, pepper, spices

Foods to Avoid

• Meat and poultry: Beef, turkey, chicken, pork
• Dairy: Milk, butter, yogurt
• Eggs: Egg whites and egg yolks
• Seafood: Fish, shrimp, clams, mussels
• Animal-based ingredients: Whey protein, honey, egg white protein
• Grains and starches: Cereal, bread, baked goods, rice, pasta, grains
• Sugary drinks: Sweet tea, soda, juice, smoothies, sports drinks, chocolate milk
• Sweeteners: Brown sugar, white sugar, agave, maple syrup
• Starchy vegetables: Potatoes, sweet potatoes, winter squash, beets, peas
• Beans and legumes: Black beans, chickpeas, kidney beans
• Fruits: All fruits should be limited
• High-carb alcoholic beverages: Beer, sweetened cocktails, wine
• Low-fat diet foods: Tend to be high in added sugar
• High-carb sauces and condiments: Barbecue sauce, sweetened salad dressings, marinades
• Highly processed foods: Limit packaged foods and increase whole, unprocessed foods

Sample Menu for One Week

• Breakfast: Keto porridge made with full-fat coconut milk, ground flaxseeds, chia seeds, and unsweetened shredded coconut
• Lunch: Vegan cream and low-carb vegetable soup
• Dinner: Cauliflower rice stir-fry with tofu
• Breakfast: Tofu scramble with vegan cheese and avocado
• Lunch: Zucchini noodles with walnut pesto and vegan cheese
• Dinner: Vegan walnut chili with vegan cheese and sliced avocado
• Breakfast: Chia pudding made with full-fat coconut milk topped with sliced almonds
• Lunch: Creamy coconut and cauliflower soup
• Dinner: Shirataki noodles with mushrooms and vegan Alfredo sauce
• Breakfast: Full-fat coconut yogurt topped with nuts, seeds, and unsweetened shredded coconut
• Lunch: Tofu, vegetable, and coconut curry
• Dinner: Cauliflower crust pizza topped with non-starchy vegetables and vegan cheese

Drawbacks and Side Effects

The vegan keto diet may be low in important nutrients, especially if not carefully planned. It may also be challenging to adjust to this diet, and side effects may include fatigue, muscle aches, headaches, and insomnia.

Supplementation with high-quality vitamins and minerals is critical to ensure a nutritionally adequate diet. It is also important to eat fortified foods and focus on whole foods.

Precautions

The vegan keto diet may not be suitable for individuals with type 1 diabetes, pregnant or breastfeeding women, athletes, or those with eating disorders or a history of disordered eating. Consult a doctor or qualified health professional before starting this or any new diet.

Vegan diabetic diet

A vegan diet is a plant-based diet that excludes all animal products, including meat, fish, eggs, dairy, and honey. For vegans who have diabetes, it is important to monitor your intake of certain nutrients and adjust your eating plan to accommodate the higher carbohydrate content of plant-based protein sources.

Managing Diabetes with a Vegan Diet

If you have diabetes and are interested in going vegan, it is important to consult a registered dietitian first, preferably someone who has experience working with diabetic clients. A vegan diet can be safe for people with type 1 or type 2 diabetes, but it is crucial to ensure you are getting all the necessary nutrients.

Nutrients to Focus On

• Protein – Most adults need 46-56 grams of protein a day. You can reach this goal by eating a variety of legumes, nuts, and seeds throughout your day. Soy products like tempeh and tofu are also good sources of protein.
• Calcium and vitamin D – Many plant-based milks are fortified with vitamins and minerals, so aim for two servings per day. Almonds are another source of calcium.
• Vitamin B12 – This is a vitamin that vegans often need to supplement, as most plant foods do not contain it. Fortified cereals and plant-based milks are good sources, as are nutritional yeast and fermented foods like tempeh.

Sample Vegan Diabetic Diet

Day 1

• Breakfast (262 calories, 40 g carbohydrate) – Peanut Butter & Chia Berry Jam English Muffin
• A.M. Snack (129 calories, 9 g carbohydrate) – 1 cup edamame, in pods
• Lunch (360 calories, 30 g carbohydrate) – White Bean & Veggie Salad
• P.M. Snack (206 calories, 7 g carbohydrate) – ¼ cup dry-roasted unsalted almonds
• Dinner (543 calories, 46 g carbohydrate) – Tofu Tacos with Citrus Vinaigrette

Day 2

• Breakfast (262 calories, 40 g carbohydrate) – Peanut Butter & Chia Berry Jam English Muffin
• A.M. Snack (193 calories, 13 g carbohydrate) – 1 ½ cups edamame, in pods
• Lunch (359 calories, 30 g carbohydrate) – Vegan Burrito Bowls with Cauliflower Rice
• P.M. Snack (272 calories, 10 g carbohydrate) – ⅓ cup dry-roasted unsalted almonds
• Dinner (415 calories, 44 g carbohydrate) – Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil

Day 3

• Breakfast (329 calories, 45 g carbohydrate) – Vegan Freezer Breakfast Burritos
• A.M. Snack (35 calories, 9 g carbohydrate)
• Lunch (359 calories, 30 g carbohydrate) – Vegan Burrito Bowls with Cauliflower Rice
• P.M. Snack (193 calories, 13 g carbohydrate) – 1 ½ cups edamame, in pods
• Dinner (601 calories, 52 g carbohydrate) – Vegan Black Bean Burgers with Citrus Vinaigrette

Day 4

• Breakfast (262 calories, 40 g carbohydrate) – Peanut Butter & Chia Berry Jam English Muffin
• A.M. Snack (272 calories, 10 g carbohydrate) – ⅓ cup dry-roasted unsalted almonds
• Lunch (359 calories, 30 g carbohydrate) – Vegan Burrito Bowls with Cauliflower Rice
• P.M. Snack (193 calories, 13 g carbohydrate) – 1 ½ cups edamame, in pods
• Dinner (414 calories, 44 g carbohydrate) – Quinoa Avocado Salad

Day 5

• Breakfast (329 calories, 45 g carbohydrate) – Vegan Freezer Breakfast Burritos
• A.M. Snack (129 calories, 9 g carbohydrate) – 1 cup edamame, in pods
• Lunch (347 calories, 38 g carbohydrate) – One-Pot Coconut Milk Curry with Chickpeas
• P.M. Snack (116 calories, 4 g carbohydrate) – 15 dry-roasted unsalted almonds
• Dinner (501 calories, 47 g carbohydrate) – Quinoa, Avocado & Chickpea Salad Over Mixed Greens

Day 6

• Breakfast (329 calories, 45 g carbohydrate) – Vegan Freezer Breakfast Burritos
• A.M. Snack (193 calories, 13 g carbohydrate) – 1 ½ cups edamame, in pods
• Lunch (347 calories, 38 g carbohydrate) – One-Pot Coconut Milk Curry with Chickpeas
• P.M. Snack (200 calories, 28 g carbohydrate) – 1 Tbsp. natural peanut butter
• Dinner (419 calories, 33 g carbohydrate) – Thai Spaghetti Squash with Peanut Sauce

Day 7

• Breakfast (262 calories, 40 g carbohydrate) – Peanut Butter & Chia Berry Jam English Muffin
• A.M. Snack (272 calories, 10 g carbohydrate) – ⅓ cup dry-roasted unsalted almonds
• Lunch (387 calories, 30 g carbohydrate) – Veggie & Hummus Sandwich
• P.M. Snack (193 calories, 13 g carbohydrate) – 1 ½ cups edamame, in pods
• Dinner (503 calories, 47 g carbohydrate) – <

Alkaline vegan diet

The alkaline vegan diet is based on the idea that eating foods with a higher pH, or those that are more alkaline, will help reduce your risk of chronic diseases like cancer. However, it's important to note that this claim is unproven and there is no research to support it. In fact, one review published in 2022 noted that an alkaline diet may be harmful due to its severe limitations on key nutrients like protein and calcium.

Despite the lack of scientific evidence, the alkaline vegan diet has gained popularity due to its promotion by celebrities such as Victoria Beckham, Kate Hudson, and Tom Brady, who have reported positive results. The basic premise of the diet is that the foods we eat affect our blood's pH balance, and by avoiding acidic foods and focusing on alkaline-forming foods, we can improve our health.

Foods to Avoid

• Meat
• Dairy
• Eggs
• Fish
• Grains
• Alcohol
• Starches
• Sugars
• Natural fats

Alkaline-Forming Foods to Include

• Fruits
• Vegetables
• Nuts
• Legumes
• Unsweetened fruit juices
• Non-starchy vegetables
• Coconut and avocado oils
• Wild rice, oats, and quinoa
• Kidney beans and peas
• Chia seeds and flax seeds
• Leafy greens and root vegetables

While the health claims of the alkaline vegan diet may not be supported by research, adopting this diet can still have some benefits. Firstly, it encourages the consumption of whole foods and plant-based sources of protein, which are generally considered healthy and nutritious. Additionally, the diet may help with weight loss due to the restriction of certain food groups and the emphasis on fruits and vegetables over processed foods.

However, it is important to note that the alkaline vegan diet may not provide all the essential nutrients the body needs. For example, vitamin B12, vitamin D, calcium, iodine, and iron are primarily found in animal products and fortified foods, which are limited or excluded in this diet. Therefore, it is crucial to consult with a healthcare professional before starting the alkaline vegan diet to ensure that you are meeting all your nutritional requirements.

Frequently asked questions